06.23.10

4 rounds for completion (not timed)

205lb/135lb snatch grip deadlift X 5
55lb/35lb dumbbell swing X 15 (unbroken)
plank of choice-60 seconds

06.22.10

3 rounds for completion (not timed)

run 400 meters @ 80%
15 hyper push-ups
15 pull-ups
rest 60 seconds

06.21.10

Remember, this week is an unloading week.

3 rounds for completion (not for time)
20 dumbbell thrusters @ 35lbs/20lbs
2 laps bear crawl there, crab crawl back
rest 90 seconds

After the last rest period...

AMRAP double unders in 5 minutes.

ME Workout for the Week Ending 06.26.10

A)barbell thruster 3-3-3-3-3 rest 120 seconds between sets, keep it LIGHT and FAST
B)ankles-to-bar or knees-to-elbows 12-12-12 rest 60 seconds between sets
C)weighted back extensions (w/a plate) 12-12-12 rest 60 seconds between sets

This is an unloading week. Do not go heavy on the thrusters.

"Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus."

Philippians 4:6-7

Tough Mudder

A tattoo is offered to all finishers!

06.17.10

75 double unders
75 hands-to-floor sit-ups
run 400 meters
50 double unders
50 hands-to-floor sit-ups
run 400 meters
25 double unders
25 hands-to-floor sit-ups
run 400 meters

06.14.10

Sorry it's out of order.

2 rounds for time

tire flip w/jump through X 10
1/2 bodyweight dumbbell farmer's carry to the end of the gravel and back to start line
run 400 meters
1 arm dumbbell snatch w/ one of the dumbbells X 12 each side (touch and go)

06.16.10

For individual modality times--

A) 50 box jumps on a 24 inch box-rest 90 seconds
B) run 800 meters-rest 90 seconds
C) 70lb/55lb dumbbell swing X 50-rest 90 seconds
D) 50 burpees

06.15.10

3 rounds for times

run 650 meters
15 handstand push-ups
15 front squats @ 135lbs/95lbs
Rest 90 seconds between each round.

ME Workout for the Week Ending 06.19.10

A)deadlift--3 sets of 3 w/2 minute rest between sets
B)hang squat clean--3 sets of 3 w/2 minute rest between sets

06.10.10

for time
225lb/185lb deadlift X 21
50 double unders
225lb/185lb deadlift X 15
50 push-ups
225lb/185lb deadlift X 9
50 double unders/50 push-ups

Mat Lalonde and Paleo Nutrition

Here is a concise write up about Mat Lalonde and the Paleo way of eating:
http://life.nationalpost.com/2010/06/10/qa-mat-lalonde-discuss-the-paleo-diet/

This is a great way to introduce the "why" behind the nutrition prescription of The Proving Ground.

Jordan and Pendo's Super Big Crazy Fiesta!

Where: La Carreta on Bluebonnet
When: Friday, June 11 around 7
Why: Jordan is bonafied (he graduated) and Pendo is taking the long route to the midwest.

Directions:
http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=9828+Bluebonnet,+Baton+Rouge,+LA+70810&sll=30.453409,-90.811615&sspn=0.737521,1.234589&ie=UTF8&hq=&hnear=9828+Bluebonnet+Blvd,+Baton+Rouge,+East+Baton+Rouge,+Louisiana+70810&ll=30.357083,-91.10884&spn=0.003694,0.009624&t=h&z=17

06.09.10

In 12 minutes...

Beginning with the first weight, perform 3 repetitions of a barbell thruster with each weight until you reach the end of the weight list or you fail. Rest as long as you need keeping in mind you have only 12 minutes to go as far down the line as you can.

All weights in pounds.

men 45, 65, 75, 95, 115, 135, 155, 185
women 35, 55, 75, 85, 105, 115, 135, 155

rest 4-5 minutes

Perform the following runs in the time allowed. You must rest with any time remaining.

In-
2 minutes-run 250 meters (billboard)
4 minutes-run 400 meters
6 minutes-run 800 meters
4 minutes-run 400 meters
Run 250 meters (billboard) and perform 25 burpees. Your score is your time from the start of the final 250 meter run to the completion of your final burpee.

06.08.10

for time

5 rounds of the couplet
70lb dumbbell swing X 7
burpees X 14

then immediately transition to-

run 800 meters
45lb overhead walking lunge, 50 steps
run aprox 25o meters (billboard & back) with the 45lb plate
50 sit-ups

06.07.10

4 rounds for work time

15 box jumps (24inch/18inch box)
run 400 meters
15 pull-ups
Rest 90 seconds between rounds.

ME Workout for the Week Ending 06.12.10

front squat 3-2-1-1-1 rest 2 minutes between sets
power snatch + overhead squat X 2-2-2-2-2 rest 2 minutes between sets

For the snatch work, perform 1 power snatch and, keeping the bar locked out above the head, perform 1 overhead squat. Repeat the sequence for your second rep then rest 2 minutes. Focus on speed and form on the snatch and full range of motion and control on the overhead squat.

In Search of the Perfect Human Diet

Here is a link to a trailer for CJ Hunt's documentary:

http://www.perfecthumandiet.us/film_demo.htm

06.03.10

A)In 10 minutes, work to a tough (but not 1RM) single clean and jerk.

B)For Time
35lb dumbbell (each side) hang squat clean and jerk X 50
*Beginning with the first minute, perform 4 burpees every minute on the minute. Resume the clean and jerk after you finish the burpees.

C)6 rounds of Tabata sit-ups

06.02.10

for time

run 650 meters
10-9-8-7-6-5-4-3-2-1 repetitions of-
70lb goblet squat
pull-ups
run 650 meters

06.01.10

A1)accumulate 30 seconds in an L-Sit
A2)25 hyper push-ups (focus on perfect form and range of motion-NOT speed)
Repeat A1 and A2 for 3 total rounds with 1 minute rest between each round. This is not a timed evolution.

rest 2 minutes

B)3 rounds for time
55lb dumbbell snatch X 10 each side
50 double unders

05.31.10

5 rounds for total work time (not including walk)

14 burpees w/lateral jump over step
sprint 125 meters
walk back to start line

ME Workout for the Week Ending 06.05.10

overhead press 3-3-3 rest 2:00 between sets
power clean 1-1-1-1-1 rest 2:00 between sets
knees-to-elbows or toes-to-bar 12-12-12 rest 1:00 between sets

Starring John Godbee

Here is a picture with Kellan Lutz playing a supporting role in John's new film. It also features Samuel L. Jackson.

Also on the movie front, here is a clip of Matthew Modine's 80s classic Vision Quest. It's a very cool wrestling movie. Here, the antagonist is doing our type of training.

05.27.10

A) 10 minutes of handstand/hand walking practice

B)for time
15-12-9 reps
275lb/185lb deadlift
135lb/95lb thrusters

rest at least 2 minutes

C) for time
30 box jumps on a 24inch box

05.26.10

for total work time

run 800 meters
25 pull-ups
rest 60 seconds
run 400 meters
35 pull-ups
rest 60 seconds
run 800 meters
25 pull-ups

Record your time for each run/pull-up combo.

05.25.10

3 rounds for time

hyper push-ups X 30
135lb/95lb squat clean X 15
hands-to-floor sit-ups X 30

05.24.10

4 rounds for total work time

400 meter run
70lb/55lb dumbbell swings X 15 (unbroken)
tire flips X 10

Rest 60 seconds between rounds.

ME Workout for the Week Ending 05.29.10

snatch grip deadlift 3-3-3 (rest 2 minutes between sets)
snatch development sequence
2 power snatches + 3 overhead squats X 5 (rest 2 minutes between sets)

Each set of the power snatch/OH squat combo looks like power snatch, power snatch then three overhead squats without putting the barbell down.

05.20.10

A) 10+ minutes of overhead squat practice w/ sets of 5 repetitions

B) for time
400 M run
95lb/65lb overhead squats X 30
650 M run (parking lot + billboard)
95lb/65lb overhead squats X 20
800 M run
95lb/65lb overhead squat X 10

Today (Friday) Jordan graduates from LSU. I have known Jordan for around seven years. During this time, it has been a real blessing to watch as he has matured into the intelligent, dedicated and principled servant of God he is today. I am so very proud of him and honored to call him my friend.

Congratulations, Jordan!

05.19.10

21-15-9 reps for time

155lb/95lb power clean
handstand push-ups

05.18.10

for time

25 burpees
run 650 meters
70lb/50lb goblet squats X 25
double unders X 25
20 burpees
run 400 meters
70lb/50lb goblet squats X 20
double unders X 20
15 burpees
run 250 meters
70lb/50lb goblet squats X 15
double unders X 15

05.17.10

4 rounds for completion

sprint aprox 125 meters (start @ the billboard,sprint to the back line)
17 unbroken pull-ups
aprox 20 meter farmer's carry w/ weight equaling bodyweight
walk back to the billboard

ME Workout for the Week Ending 05.22.10

front squat 3-3-3 rest 3 minutes between sets
hang squat clean 2-2-2-2-2 rest 3 minutes between sets

"...and offer the parts of your body to Him as instruments of righteousness."
Romans 5:13

Epigenetics

The way you move, eat and even think affects the expression of your genes. The reason I prescribe the movement, activity and eating patterns I do is because I have found these patterns to lead to the most favorable expression of ones genetic profile. Health has little to do with calories, target heart rate, etc. We want to turn the "good" genes on and leave the "bad" genes off.

The identical twins above have expressed their genetics in very different ways through their eating and movement patterns.

We are not slaves to our heredity.

05.13.10

3 rounds for time

225lb/135lb deadlift X 21
800 meter run
push-ups x 40

05.12.10

for total work time

400 meter run
25 pull-ups
135lb split jerk X 15
burpee with a lateral jump over obstacle X 25

Rest 2:00 and repeat the entire sequence in reverse order. Record both of your times.

He's 71 Years Old

John Maulkin performs 15 standing roll outs. Impressive.

05.11.10

21/42-15/30-9/18 reps for time of...

115lb/80lb sumo deadlift high-pull
v-ups

**First round looks like 21 sdhps, 42 v-ups.

rest 2:00

30 reps for time
40lb (each hand) dumbbell hang squat clean

05.10.10

3 rounds for total work time

21 knees-to-elbows
400 meter run
15 handstand push-ups

rest 2 minutes between rounds

ME Workout for the Week Ending 05.15.10

deadlift 5-5-5 rest 3:00 b/t sets
barbell thruster 2-2-2-2-2-2 (dynamic effort)-every minute on the minute for the 6 sets

The deadlifts should be for heavy sets of 5. The thrusters need to be light and VERY explosive-think 60% of your estimated thruster max.

Saw this on CF Endurance. Chris Solinsky weighs in @ 160lbs. Definitely not your typical elite 10ker. There is hope for American running.

05.06.10

3 rounds for time
135lb front squat X 15
double unders X 25

rest 2 minutes

AMRAP 6:00
1 length (aprox 10 meters) walking lunges
25 sit-ups

05.05.10

In 10 minutes, work to a heavy 1 rep power clean.

rest 2 minutes

amrap 14 minutes
15 burpees
15 pull-ups

05.04.10

for time

run 800 meters
115lb (men)/85lb (women) barbell thruster X 9
run 650 meters
115lb/85lb barbell thruster X 15
run 400 meters
115lb/85lb barbell thruster X 21

05.03.10

With a continuously running 4 minute clock, perform 4 rounds of:

400 meter run
21 dumbbell swings @ 55lbs

Your score is the sum of the time remaining in each round in seconds. The higher the score, the better.

ME Workout for the Week Ending 05.08.10

overhead press 3 sets of 5 reps-rest 2:00 between sets
power snatch 5 sets of 3 reps-rest 2:00 between sets

Keep the power snatch light and fast. Your goal here is a FAST movement with absolutely no press at the top. Record the weight used for future reference.



"...for every animal of the forest is mine, and the cattle on a thousand hills." Psalm 50:10

04.29.10

for time

50 squats
20 pull-ups
40 squats
20 pull-ups
30 squats
20 pull-ups
20 squats
20 pull-ups
10 squats
20 pull-ups

04.28.10

In 20 minutes perform

15-12-9
250lb deadlift
55lb 1 arm push-press

After you have completed all reps of the weightlifting couplet, perform the following couplet with the balance of the 20 minutes:

AMRAP
billboard run
10 burpees

Your score for the workout is the number of rounds/round fractions of run/burpees you complete.

It's 15-12-9 push-presses each side.

04.27.10

for time

25 pull-ups
1 shuttle run
10 tire flips
800 meter run
10 tire flips
1 shuttle run
25 pull-ups

then...

50 v-ups (not timed)

04.26.10

4 rounds for total work time

15 box jumps w/a 24inch box
20 goblet squats @ 70lbs
25 push-ups
15 dumbbell swings @ 70lbs
rest 60 seconds

ME Workout for the Week Ending 05.01.10

We will be changing things up a bit for the next ME cycle. Each workout will have a slow lift and a "quick" lift. We will not be using Wendler's 5-3-1 for this cycle. The first movements are:

front squat
5-5-5 rest 3 minutes between sets
power clean
3-3-3 rest 3 minutes between sets

Perform a few (3 or more) sets of warm-ups for the movement. Next, perform your first work set with a weight you feel will be challenging but doable. If the lift is successful @ the prescribed rep range, add 10 lbs to the next set. If the lift is not successful @ the prescribed range, decrease the weight for the next set. Repeat this process for the third set.

04.22.10

3 rounds for total work time

400 meter run
21 unbroken burpees
15 unbroken pull-ups
rest 2:00

04.21.10

for time

135lb power clean X 20
24inch box jump x 10
double unders X 25
135lb power clean X 15
24inch box jump X 10
double unders X 25
135lb power clean X 10
24inch box jumps X 10
double unders X 25
135lb power clean X 5
24inch box jumps X 10
double unders X 25

I found this video of Marc Herremans on Ross Enamait's site

http://rosstraining.com/blog/

Marc was a contender for the Ironman World Championship in Hawaii after finishing 6th in 2001. In 2002 he suffered an accident which left him paralyzed below the chest. He began training three months after his accident and competed as a wheelchair competitor the following year. He competed every year thereafter until he won in 2006.

04.20.10

6 rounds for total work time
run 400 meters
30 squats

Rest 1 minute after rounds 1, 3 and 5. Rest 2 minutes after rounds 2 and 4.

04.19.10

for time

25 L pull-ups
3 laps bear crawl
25 strict pull-ups
50 v-ups
25 kipping pull-ups

then...

plank practice

ME Workout for the Week Ending 04.24.10

De load for all movements. We will begin a new cycle next week.

back squat
40% X 5
50% X 5
60% X 5

overhead press
40% X 5
50% X 5
60% X 5

deadlift
40% X 5
50% X 5
60% X 5

04.15.10

for completion (not time)

55lb dumbbell clean and jerk
1-2-3-4-5-6-7-8-9-10
95lb power snatch
10-9-8-7-6-5-4-3-2-1

The clean and jerk reps refer to the prescribed reps on each side. Round 1 is 1 c&j right side, 1 c&j left side, 10 snatches.

04.14.10

for time

55lb 1 arm dumbbell snatch X 50 (total reps)
pull-ups X 50
800 meter run
tire flip X 25
double unders X 50
400 meter run

04.13.10

4 rounds for total work time

135lb front squat X 15
burpees X 25
sit-ups X 35
rest 90 seconds

04.12.10

3 rounds for time

400 meter run
15 dumbbell push-press reps @ 40lbs each hand
21 pull-ups

Rip on Doug Young

I'm on a Rip kick these days.

Please excuse the salty language in this clip. I first came across this on the 70s Big website. Vintage Rip.

ME Workout for the Week Ending 04.17.10

deadlift
75% X 5
85% X 3
95% AMRAP

Here's the first part of an interview Mark Rippetoe did with John Welbourn of CrossFit Football. Turns out NFL strength and conditioning programs may not be all that great. Forgive Rip for the awful intro music and awkward set design. He's still a legend.

Starting Strength Series -- John Welbourn (Pt 1) from stef bradford on Vimeo.

04.08.10

for time

55lb goblet squat X 50
then...
10-9-8-7-6-5-4-3-2-1
pull-ups
dumbbell swings w/55lb dumbbell
then...
800 meter run

04.07.10

5 rounds for time
75lb power snatch X 12
burpees X 15

Strong Kids

TPG will participate in the Strong Kids fundraiser this Saturday, April 10. Join us for a workout at 10 AM this Saturday for a $25 donation to the Strong Kids campaign.

04.06.10

2 rounds for total work time
run 400 meters
95lb overhead squat X 25
run 400 meters
rest 90 seconds

04.05.10

21-15-9 repetitions for time

135lb power clean
24inch box jump
explosive push-ups

ME Workout for the Week Ending 04.10.10

back squat
75% X 5
85% X 3
95% X AMRAP

overhead press
75% X 5
85% X 3
95% X AMRAP

04.01.10

5 rounds for total work time

275lb deadlift X 7
tire flips X 5
billboard run (aprox 250 meters)
25 double unders
rest 90 seconds

The War on Fat

Here is an article I found from Mark's Daily Apple:

http://www.slate.com/id/2248754

It's a short piece and I recommend reading the whole thing. Actually,I wish every nutritionist and MD would read this article and Good Calories, Bad Calories by Gary Taubes http://www.amazon.com/Good-Calories-Bad-Gary-Taubes/dp/1400040787. Here is a VERY telling segment toward the end:

Will this new research on fat and carbs will be reflected in the 2010 Dietary Guidelines? According to Meir Stampfer, a Harvard professor of nutrition and epidemiology who worked on the 2000 guidelines, scientists on this year's committee know perfectly well what the evidence says. But few researchers want to shake the status quo or risk confusing the public. Robert Post, deputy director of the U.S. Department of Agriculture Center for Nutrition Policy and Promotion, admits that when it comes to nutritional recommendations, "simple messages, few messages, targeted messages, are very important." Ultimately, then, policymakers have to choose between keeping the message consistent and actually getting it right.

So instead of an admission that the lipid hypothesis-dietary fat is bad and kills you so eat more carbs- is based on bad science and wrong, the USRDA doesn't want to confuse people by telling them the truth. This really confirms my extreme apprehension of the government having any say in my personal health decisions. Well, this and the condition of the roads.

Murph 04.03.10

We will perform the workout Murph this Saturday, April 3 at 11:00 AM at Episcopal High School. The workout is one of the CrossFit hero workouts. It consists of the following:

run 1 mile
100 pull-ups
200 push-ups
300 squats
run 1 mile

Here is a link to the CrossFit WOD FAQs:
http://www.crossfit.com/cf-info/faq.html#WOD0
Scroll down to the hero workouts and go to Murph to read more about it. Lt. Murphy's story is chronicled in the book Lone Survivor http://www.amazon.com/Lone-Survivor-Eyewitness-Account-Operation/dp/0316067598
-You may partition the rounds of gymnastic movements as you wish.
-If you have a 20lb weight vest, you are encouraged to wear it.
-Everyone is encouraged to participate. You may scale this workout if necessary.
-We will probably go out for lunch afterward.
-Please bring your own water.

Directions
-Episcopal is located on 3200 Woodland Ridge Ave. The zip is 70816.
-From 1-12 going east (towards Hammond):
-take the Sherwood Forest Exit
-turn right onto Sherwood Forest and turn a very quick left onto S. Harrells Ferry Rd
-go about 1 mile on S. Harrells Ferry
-turn right onto Woodland Ridge Blvd (just past the convenience store on the right)
-go .7 miles on Woodland Ridge Blvd.
-Episcopal is on the right
-drive past the school and take the first right onto Chapelwood
-take a right into the parking lot and go towards the Football stadium/track (we will be there)
-call me @ 288.7208 if you get lost

03.31.10

5 rounds for time

55lb dumbbell swings X 20 (unbroken)
115lb push-jerk X 10

03.30.10

for time

run 400 meters
25 handstand push-ups
run 400 meters
25 burpees
run 400 meters
25 handstand push-ups
run 400 meters
25 burpees

03.29.10

for time

50 goblet squats @ 75lbs
50 sit-ups
20 pull-ups
35 goblet squats @ 75lbs
35 sit-ups
20 pull-ups
20 goblet squats @ 75lbs
20 sit-ups
20 pull-ups

What's in a Name?

Here is a link to a fantastic post by Kurt Harris:

http://www.paleonu.com/panu-weblog/2010/3/28/the-only-reasonable-paleo-principle.html

ME Workout for the Week Ending 04.03.10

deadlift
70% X 3
80% X 3
90% X AMRAP (slight reset @ the bottom of each rep is ok)

03.25.10

2 rounds for total work time

run 800 meters
15 unbroken barbell thrusters @ 95lbs
rest 90 seconds
run 400 meters
25 pull-ups
rest 90 seconds

Once you pick the barbell up for the thrusters, you may only rest in the rack. Anything else constitutes a break and results in a restart of the thruster set. It is remarkable what you can do when you have to.

Paleo Football

http://sports.espn.go.com/espn/page2/story?id=5021601

03.24.10

10-9-8-7-6-5-4-3-2-1 reps of 115 lb sumo deadlift high-pull
Perform 15 push-ups between each set of sdhps and after the last sdhp rep.

03.23.10

5 rounds for time

run 400 meters
95lb overhead squat X 10
v-ups X 20

03.22.10

3 rounds for time

15 handstand push-ups
21 dumbbell swings @ 70lbs
42 double unders

ME Workout for the Week Ending 03.27.10

back squat
70% X 3
80% X 3
90% X as many reps as possible (AMRAP)

overhead press
70% X 3
80% X 3
90% X AMRAP

Old school CrossFit bottom to bottom Tabata squats w/ Annie.

Happy N.B.A.J.R.W.E!

I wish you the very best on NBAJRWE (National Buy a Jump Rope Week End)! Please support your local sporting goods store and buy a jump rope. Heck, buy two!

Now, watch as Buddy Lee teaches double unders.

03.18.10

3 rounds for total work time

25 burpees
25 pull-ups
25 1 arm dumbbell thrusters @ 25lbs
rest 2:00

Switch arms whenever you want on the thrusters. The number presented is the total number of thrusters each round, NOT 25 each side.

03.17.10

amrap in 20:00

135lb clean and jerk (ground to overhead anyhow) X 7
400 meter run

Some people paint. Some people sing. Some people move.

03.16.10

for time

20 meter tire flip
50 push-ups
50 dumbbell swings @ 55lbs
billboard dumbbell carry
run 400 meters
50 double unders

03.15.10

3 rounds leaving every 5:00

billboard run
50 squats
50 sit-ups

The clock keeps running. You may rest with whatever you have left of the 5:00.

ME Workout for the Week Ending 03.20.10

deadlift (using new max %)
65% X 5
75% X 5
85% X 5

03.11.10

for time

50 1 arm snatches @ 55lbs (50 total--NOT each side)
50 goblet squats @ 55lbs

Perform 4 burpees @ the beginning of each minute (including the first), then resume you snatches/goblet squats.

Then...

turkish get-up practice

03.10.10

for time

35 box jumps, 25inch box

3 rounds
25 pull-ups
25 hyper push-ups

35 box jumps, 25inch box

03.09.10

21-15-9

225lb deadlift
50lb (each side) dumbbell thruster
95lb sumo deadlift high-pull

**The athlete may perform the movements in any order he/she wants. Once you start a movement, you must perform the prescribed reps in that movement before transitioning to a different movement.

03.08.10

3 rounds for time

11 flying burpees to cone target (4-5ft)
30 1 arm weighted overhead walking lungs w/a 30lb dumbbell

rest 2:00

60 v-ups for time

ME Workout for the Week Ending 03.13.10

Add 10lbs to your starting numbers (approximate 1 rep max) for the back squat and deadlift. Add 5 lbs to the starting number for your overhead press. These will be your new weights from which you will derive your work set percentages. Remember to use 90% of your new 1RM. For example:


back squat max last cycle=300lbs (90% is 270lbs)
back squat this cycle=300lbs + 10lbs = 310lbs (90% is 279lbs--round to 280lbs)


Same strength moves this cycle. We will probably change this for the next cycle. I may throw a little o' lift work into these workouts when appropriate.


back squat
65% X 5
75% X 5
85% X 5 or AMRAP if you have a spotter

overhead press
65% X 5
75% X 5
85% X AMRAP


Take a look at this post if this is your first strength cycle:http://tpgbr1.blogspot.com/2010/01/me-workout-for-week-ending-011610.html
Email me with questions @ tpgbr1@yahoo.com.

03.04.10

3 rounds for total reps
AMRAP in 2:00 of weighted burpees w/ 20lb dumbbells (each hand)
AMRAP pull-ups
rest 2:00

03.03.10

3 rounds for time

225lb deadlift X 15
pull-ups X 20
double unders X 20

03.02.10

snatch practice
then...

50 push-ups
50 squats
10 hspus
50 squats
50 push-ups
25 squats
10 hspus
25 squats

03.01.10

max rounds in 15:00

135lb power clean X 4
sit-ups X 15

then...

tabata double unders or tuck jumps

ME Workout for the Week Ending 03.06.10

40% X 5
50% X 5
60% X 5

light and fast

02.24.10

21-15-9 reps for time

115lb power clean and jerk
pull-ups